Wednesday, 8/19

Warm Up

3 Rounds Of:
10 Pause Hip Bridges 
8 Spider Lunges w/Reach
6 Planks to Squat
4 Inchworms to Plank 

Prep (8 minutes) 
1×3 Devils Press +6 DB Step Ups+ 6 Hang Power cleans (light)
1×6 Alt Lunges+ 6 DB Squats (light)+ 6 Box Jumps
1×3 Devils Press+6 DB Step Ups+ 6 Hang Power cleans (working weight)
1×6 Alt Lunges+ 6 DB Squats (working weight)+ 6 Box Jump Overs

Met Con

For Time (30 Minute Cap) 
5 Devils Press 
10 DB Box Step Ups 

5 Devils Press
10 DB Box Step Ups
15 DB Hang Power Cleans 

5 Devils Press 
10 DB Box Step Ups 
15 DB Hang Power Cleans 
20 DB Alt Rev Lunges (DB in “Front Rack”, not suitcase hold) 

5 Devils Press
10 DB Box Step Ups 
15 DB Hang Power Cleans 
20 DB Alt Rev Lunges
25 DB Squats

5 Devils Press
10 DB Box Step Ups
15 DB Hang Power Cleans 
20 DB Alt Rev Lunges 
25 DB Squats 
30 Box Jump Overs